Nutritionist suggests healthy and complete meal options for you to consume on a daily basis
The plant world has all the nutrients the body needs, but you need to know how to put together a balanced dish. A strict vegetarian diet can even bring numerous health benefits and help prevent various diseases.
That’s why the International Vegetarian Union’s (IVU) Vegan Nutrition Guide is so important for health professionals and vegans alike. It was assembled by Prof. Dr. Eric Slywitch in partnership with the SVB (Sociedade Vegetariana Brasileira) and with the help of Marly Winckler, honorary president of the SVB and president of the IVU.
Furthermore, to respect international diversity, Prof. Dr. Eric Slywitch chose nutritionists to put together menus for specific places around the world. Next, check the menu assembled for people who live in Brazil created by nutritionist Débhora Cristina Pereira de Medeiros.
Breakfast
Day 1
- Banana mashed/cut into slices with chia and cinnamon (add on top)
- Whole grain bread and hummus sandwich
Day 2
- Oatmeal porridge with soy milk. Once ready, add diced apple, raisins and flaxseed.
Day 3
- Kale juice with pineapple, mint, chia and ginger
- Grilled Tofu with Turmeric and Black Pepper with Avocado and Olive Oil
Day 4
- Tapioca with chia stuffed with guacamole and melon
Day 5
- Banana mashed/cut into slices with sizzle and cinnamon (add on top)
- Whole grain bread and hummus sandwich
Lunch
Day 1
- Salad of watercress with mango and diced red onion.
- Brown rice + pinto beans
- Steamed broccoli with tahini sauce
- Roasted pumpkin with paprika
Day 2
- Chive Salad with Lettuce
- brown rice
- vegan feijoada
- braised cabbage
- Orange cut into slices
Day 3
- Arugula Salad with Iceberg Lettuce
- moqueca baiana
- brown rice
Day 4
- Escarole Salad with Black Olives
- baião de dois
- braised mustard
- Roasted cauliflower with chimichurri
Day 5
- Red and green cabbage, carrot, apple and fresh coconut salad
- Fresh peas stewed with tomato and onion
- Mixed puree (potatocassava and carrot)
Snack
Day 1
- Soy milk smoothie with papaya, rolled oats and peanut butter or
- Papaya with rolled oats and peanut butter and 1 glass of cold/hot soy milk
Day 2
Day 3
- Wholegrain bread sandwich with tahini and molasses
- Milk soy with strained coffee
Day 4
- Pumpkin seed
- strawberries
Day 5
- Wholemeal bread sandwich with cashew nut cream and guava jelly
- Coconut Water
To have lunch
Day 1
- Soup complete: white bean soup with cassava and escarole
Day 2
- Quinoa tabbouleh (quinoa grain salad cooked with cucumber, tomato, carrot and mint)
- Chickpea burger grilled in olive oil
- braised catalonia
- boiled beetroot
Day 3
- Tofu caprese salad with tomato and basil
- Whole grain pasta with lentil bolognese sauce
Day 4
- Chickpea salad with tomato, parsley and tahini sauce
- Soft polenta with watercress
Day 5
- Complete soup: lentil soup with cassava and cabbage
Vegan Nutrition Guide Menu – Slywitch, Eric. International Vegetarian Union (IVU) Vegan Nutrition Guide for Adults. Department of Medicine and Nutrition. 1st edition, IVU, 2022.
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.